What Are the Benefits of Hummus?

by Jessica Bruso

The chickpeas in hummus make it relatively high in protein.

One of the healthier options for dips is hummus, a Middle Eastern dip made with chickpeas, olive oil, garlic, lemon juice and tahini, which is a sesame seed paste. It provides you with protein and a number of essential vitamin and minerals, and while it can be high in fat, it is mostly heart-healthy unsaturated fat.

Macronutrients

A 2-tablespoon serving of hummus contains 50 calories, 2 grams of protein, 3 grams of fat and 4 grams of carbohydrates, including 2 grams of fiber. Only 0.4 grams of fat is saturated. This combination of protein and fiber will help keep you feeling full for longer than a high-fat dip that doesn't contain much fiber, such as a full-fat ranch dip.

Vitamins

Each serving of hummus provides 25 micrograms of folate, or 6 percent of the daily value, as well as small amounts of vitamin A, thiamine, riboflavin, niacin and vitamin B-6. Folate is essential for producing new cells, including red blood cells and DNA. It is also necessary for preventing neural tube birth defects.

Minerals

Eating a 2-tablespoon serving of hummus will also increase your mineral intake, providing 53 milligrams of phosphorus and 21 milligrams of magnesium, or 5 percent of the DV for each of these nutrients, and 0.7 milligram of iron, or 4 percent of the DV. It will also provide you with small amounts of potassium, calcium and zinc. Phosphorus plays a role in kidney, heart, muscle and nerve function. You need magnesium for proper immune function and to keep your blood sugar and blood pressure at acceptable levels, and iron is important for producing red blood cells to carry oxygen throughout your body.

Use

Hummus makes a great dip for pita bread and vegetables, and you can also use it as a sandwich spread. Try the different variations, including red pepper hummus, garlic hummus and hummus with added spices or toppings to see which you prefer. However, eat it in moderation to avoid consuming too many calories.

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About the Author

Based in Massachusetts, Jessica Bruso has been writing since 2008. She holds a master of science degree in food policy and applied nutrition and a bachelor of arts degree in international relations, both from Tufts University.

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